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Mt the University of Utah 


October, 1990S" Seo. 10 


Food Values In Their 
Relationship to Health 


By RAPHAEL 8S. OLSEN, M. D. 


Extension Lecturer in) Pediatrics Department of 
Hygiene and Preventive Medicine 


Te Published by 
\ THE’ UNIVERSITY OF UTAH 
. Salt Lake City, Utah 


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‘Explanatory Note 


The series of little bulletins of which this is 
one, are as unpretentious as they are brief. They 
will serve their purpose if they give a bit of 
usable information or stimulate attention to an 
interesting subject. They are issued by the 
Extension Division of the University as a small 
part of its General Information Service. Informa- 
tion in detail about this service and a list of the 
longer and more formal bulletins which it already 
includes may be had upon application. 


A considerable part of the Extension Service 
of the University is quite naturally in the form of 
coursés of instruction. It should’be remarked that 
even as to this service the concern of the Exten- 
sion Division is not merely to extend the courses 
of instruction given in residence. It is that in 
part, but it is also and primarily to adapt the 
teaching strength of the University to the educa- 
tional needs of persons who are not in residence. 
Information as to this teaching service may be 
had upon application. 


The campaign for better health which the Exten- 
sion Division is waging throughout the state uses 
various methods; these include courses of in- 
struction, the bulletin, lectures, singly and in 
series, motion pictures, and definitely outlined 
studies for clubs organized for the purpose. A 
brief statement of the work in health education 
now in progress is printed at the back of this 
bulletin. Further information will be supplied to 
persons interested. 


Food Values In Their 
Relationship to Health 


I. Anti-Acid Diet 


Foods divide themselves into two great groups; 
those that are acid producing in their end pro- 
ducts and those that are alkali. The latter help 
‘to neutralize acid toxins that accumulate in the 
blood; the former add to acid poisons present, 
thus increasing the burden of elimination. 


In all cases of acidosis, whether of mild or 
severe grade, foods of the alkali group are indi- 
cated. These are: 


All vegetables, all whole grain cereals, all 
fruits, egg yolks, milk and milk products, honey, 
brown sugar, pure maple syrup and old fashioned 
sorgum molasses. 


Acid producing foods are: 


All flesh foods, including beef, mutton, pork, 
fish and fowl—particularly meat soups—white 
flour, pastries, polished rice, cream of wheat, - 
sugar, egg white, tea, coffee, candy, syrups and 
highly milled cereal products. 


Apparently all natural foods are alkali producers, 
build up resistance and vitality, stimulate normal 
activity of the eliminative organs, combat dis- 
ease and supply all the needs of the body. 


All foods milled or modified by man in his 
effort to cater to refined taste, ete. are ‘“de- 
natured,’ robbed of the essential elements that 


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make them valuable as foods for man, and add 
.to the intoxications from which we so commonly 
suffer. They lower the vitality, predispose to 
Bright’s disease, diabetes, mal-nutritions, consti- 
pation, headaches, anemia, tuberculosis and in 
every way interfere with normal elimination. 
The diet therefore, in health as well as disease, 
must see to a preponderance of the alkali over the 
acid producing. foods. 


- Where disease has already developed results will 
come only by strictest adherence to the alkali 
producing group; taking care to maintain a nor- 
mal balance between all the essential food in- 
gredients. 


From one year of age to five, children should 
take one quart of milk daily, after five years one 
pint daily through life—buttermilk may be sub- 
stituted. Unless forbidden by the physician 
plenty of butter, cream and cottage cheese should 
be eaten. The milk can be camouflaged where 
there is a distaste for it by use in cocoa, ice 
cream (homemade), gravies, light puddings, etc. 


The average of three vegetables daily in the 
diet should be maintained, both for. their mineral 
content and “roughage.” Navy. beans and cab- 
bage to be given sparingly with young children; 
vegetable purees used for infants. 


Fruits are permissible at each meal, unless the 
bowel condition contraindicates their use. An 
apple or orange between meals is the only piecing 
that should be permitted. Orange, grapefruit, 
lemons or other acid fruits are to be avoided, only 
where there is an increased acidity of the stomach. 
In general acidoisis these fruits are of great 
value since their end products are distinctly 
alkali. Raw fruits should not be taken at the 
same time with milk. 


Two to three egg yolks daily. Whole wheat or 
graham breads only. The bran of the wheat con- 
tains all the minerals so essential in combating 
acidosis. Whole grain cereals, such as cracked 
wheat, bran meal, Roman meal, etc., honey, brown 
sugar, old fashioned molasses and pure maple 


4 


syrup may be substituted for the refined sugars 
and syrups. 


This routine has to be varied with individual 
cases, under the direction of the physician. 


Il. Treatment of Anemia 


Anemia is a deficiency of iron in the blood. In 
the large majority of cases it is due to errors in 
diet. Its presence means a lowered vitality, which 
permits development of the numerous ills of child- 
hood. ‘ 


Correction has chiefly to do with foods. The 
mineral irons, so largely sold on the market, 
probably do more harm than good. They blacken 
the teeth, irritate the stomach and, according to 
physiological chemists, are found in the stool in 
the same quantity taken by mouth. 


Animal and vegetable irons, therefore, become 
our only effective means of building up nature’s 
depleted supply. 


Meats, egg yolks, fruits and green vegetables 
are the chief source. Arranged in the order. of 
their importance these foods are: Dried lima 
beans, dried navy beans, dried peas, whole wheat, 
rare beef, raisims, eggs, spinach, oatmeal, dried 
prunes, string beans, potatoes, etc. 


When meat is served for its iron value you 
must be sure there is no condition of acidosis 
present with the individual. It should be pre- 
pared as follows: Scraped beef, veal or mutton. 
Take meat, preferably from the round, free from 
fat. Place on a board and scrape with a silver 
spoon. When you have the desired amount of 
meat pulp, shape into a pat and broil on a hot, 
dry spider. Do not cook too long. When done, 
season with a little salt and butter. Serve. A 
few drops of lemon juice may be added. Meats 
are not as valuable as vegetables, fruits and 
whole grains in supplying the iron. In an experi- 
mental study in New York City it was found that 
a free use of vegetables; whole grains and fruits, 
with no meat, gave an increase of 30 per cent 
in the iron content of the diet. These foods pro- 


5 


vide the iron in a more easily assimilable form 
than meats. 


Use whole wheat bread, cracked wheat for a 
cereal, unpolished rice, whole corn meal and oat- 
meal. 


Suggested vegetable puree for anemia: To one 
quart of boiled water add three tableSpoons, heap- 
ing, of dried lima beans, two tablespoonfuls of 
dried peas, two tablespoonfuls of dried spinach 
and two of navy beans. Soak over night, then 
boil actively until thoroughly cooked. As the 
water evaporates, add more so as to maintain the 
original amount. Then foree the entire content 
through a medium size seive so nothing remains 
but the vegetable husks. Discard these. Mix one 
rounded tablespoonful of butter with one rounded 
tablespoonful of white flour until smooth, then 
stir in the puree and boil again fur ten minutes, 
stirring constantly to keep from burning. Salt to 
taste. 


This puree will furnish in a concentrated form, 
not only iron, but all of the mineral ingredients 
so essential to growth. Dilute the puree accord- 
ing to the age of the child. In very young in- 
fants (under one year of age) leave out the navy 
beans and substitute one tablespoonful each of the 
lima beans and peas. It will keep for 48 hours 
if kept on ice. 


Egg yolk is rich in iron. Children have a high 
tolerance for egg yolks and can easily handle from 
one to three daily: Six months of age ts one 
year, not more than one daily, after this age, 
depending on the degree of anemia. 


Raisins and prunes are splendid foods in amenia, 
and may be taken either raw or cooked. If. taken 
raw they must be chewed thoroughly. 


In preparing vegetables, remember the water 
they are boiled in contains all the minerals in 
solution. Thicken with flour and milk, season to 
taste, and serve with the vegetables. 

This diet if followed out carefully will supply 
iron in such quantities as to meet all the needs 
of the body. Individual cases, however, require 
close personal supervision of the physician. 


6 


° 


II]. Foods Containing Roughage. Indi- 


cated for use in Constipation. 
Diet: 

A dish of fruit, preferably stewed figs, two bran 
muffins, Roman meal, fruited wheat or cracked 
wheat for breakfast every morning. 

Two glasses of water before breakfast. With 
adults where the cases are of long ‘standing, a 
level teaspoonful of salt dissolved in the two 


glasses of water will be effective, but should be 
used only temporarily. 


At least eight glasses of water must be taken 
daily. 
Take fruit with each meal. 


Eat only whole wheat or graham breads and 
whole grain cereals. 


Vegetables supply the “roughage” so essential 
to the normal bowel activity, and should be eaten 
in large quantities. Use baked or boiled potatoes 
frequently. Accustom yourself to eat the skin of 
the baked potato. 


Be sure that at least three different vegetables 
are eaten daily. 


Avoid tea, white bread, pastries. 
Use coffee, meats, cheese sparingly. 
Eat lots of honey and brown sugar. 
Drink lots of buttermilk. 


Be regular in eating habits. Let the noon 
meal be the heavy one. Avoid late suppers. 


IV. Weaning the Baby 


The appearance of the teeth is nature’s signal 
to begin the introduction of solid foods. The 
first teeth ordinarily appear from six to eight 
months of age. If they are delayed beyond this 
time the physician should be consulted. Dry 
crusts of bread, zwieback or graham crackers 
should first be introduced. Orange juice can be 


t 


given much earlier than other foods, often as 
early as two months of age, under the physician’s 
direction. Whether the bowels are loose or con- 
stipated, orange juice, in proper amounts, should 
be used as a routine measure. This is particularly 
true with bottle fed babies. ‘It furnishes minerals 
that guard against scurvy, rickets and other mal- 
nutrition conditions. 


With the anemic baby, egg yolks and the vege- 
table puree, suggested for this condition, can be 
introduced as early as six months of age. The 
amounts given must be suggested by the physician 
or dietitian. 


One bottle of a modified milk mixture should 
be substituted for a breast feeding, at six months 
of age. The following formula is suitable for the 
normal infant: 


Milk, four ounces. 
Water, three ounces. 
Dextri maltose, two level teaspoonsful. 


If pure raw milk is unobtainable, use Dried 
Milk—six level tablespoonsful dissolved in eight 
ounces of warm water. 


At nine months of age substitute two bottle 
feedings, making three breast and two bottles 
feeding in twenty-four hours: At ten months, 
three bottle and two breast, ete. In this way 
the child gradually weans itself without the dis- 
turbance so commonly occurring at this period. 


At eight months a small dish of oatmeal cooked 
three hours, without sugar, may be given. Stewed 
prunes or apples are often indicated for constipa- 
tion. The juice of stewed vegetables are a valu- 
able adjunct. 


At ten months very small amounts of baked 
potato, with a little salt and butter is permissible. 
The egg yolk should now be given daily, the egg 
white only occasionally. There is grave danger 
of giving too much egg white. It should not be 
given daily, unless so ordered by the dietitian. 


Avoid meats and meat soups. They are acid 


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producers, contain purin bodies and other poison- 
ous compounds that are detrimental to growth. 


Accustom the child to the whole wheat and 
graham breads in preference to the white breads. 
The wheat kernel is robbed of all the essential 
elements of growth in the milling process. White 
flour is probably responsible for much more of 
our poor health than we credit. 


Gradually increase the milk formula so that the 
babe is getting whole milk by the time it is one 
year of age. : 


At one year the child should be fed every four 
hours during the day; should be taking an aver- 
age of one quart of milk daily; should be recgiv- 
ing vegetable purees, egg yolks, oatmeal, baked 
' potato, fruit juice and whole grain breads. No 
piecing should be permitted between meals, ex- 
cepting fruit juices. . . 


Complete diets from this age on are to be 
found in other bulletins. 


_V. Foods Grouped According to Their 


Vitamine Content: 


In the following grouping of foods the effort is 
made to present briefly our latest knowledge with 
regard to vitamine therapy. 


Amongst the diseases listed as due to deficiency 
of foods containing these elements, are some of 
the most common ills of humanity. There is no 
doubt but that numerous other troubles will be 
added to the list before many years have passed. 
In fact, the more our knowledge of food progresses, 
the more we are made to feel that probably the 
ultimate solution of our problems of poor health 
will have to do entirely with proper choice of 
foods. 


VITAMINE FAT SOL. A. 


Foods Containing Fat 
Sol. A. - 


Eggs yolks 

Butter fat 

Cod-Liver Oil 

Green leaves 

Small amounts in 
Liver and all glandular 
tissues 

Bish “oil 

Spinach 

Small amounts in car- 


rots, peas, sweet pota- 
toes 
Bananas 


Yellow corn 
Yellow beef fat 


All foods containing 
yellow pigment have 
Fat Sol. A. values. None 


in white fats. 


Diseases Due to Defici- 
ency of Sol A in the 
Diet. 


Diseases of 
Xeophthalmia 


Oedema or swelling of 
extremities 

Rickets—a disease of 
bone 

Mal-Nutrition 


Lowered resistance to 
infections. 


EKyes— 


¥ 


. 


WATER SOL. B. 


Foods Containing Water 
Sol. B. 


Distribution somewhat 
similar to A. only wider 


Some in milk 
Occurs more widely in 
plant “than in “animal 
tissue. 
Heart, kidney, brain 
and liver 
Whole grains 
Spinach, cabbage 
Potatoes and carrots 
Leaves, stems and 


roots of onions, turnips, 
beets. 


Tomato (high) 

Yeast (richest) 
Commercial bran hard- 
ly any, but abundance 
in the whole wheat 
Dried spinach, second 
to yeast 

Whole wheat next 


10 


Diseases Due to Defici- 
ency of Water Sol. B. 
in the Diet. 


Temp. becomes sub- 


normal 


Poly neuritis or pa- 
ralysis 


Impaired Digestion 


Organs of the body 
lose weight: Thymus, tes- 
ticle, spleen; ovary, pan- 
creas, heart, liver, kid- 
neys; stomach, thyroid, ~ 
brain 


Testicles lost 93 per 
cent wt., overies, 69 per 
cent wt. 

In rats no pregnan- 
cies resulted. Such atro= 
phy in humans would 
result in? Sterility Sam 
males and ammenorhoea 
and sterility in females. 


Beriberic women cease 
to menstrate. 


Foods Containing Water 
Sol. B.—(Cont’d.) 


Soy beans next 

Egg and milk 

Navy beans’and peas 

Immature alfalfa, clo- 
ver, and timothy, high 

Age variation has to 
do wtih all vegetables, 
the younger being bet- 
ter than the mature 

Heating causes some 
deterioration 

Ordinary temperature, 
such as cooking, does 
not entirely destroy 


Canning destroys it. 


Diseases Due to Defici- 
ency of Water Sol. B. 
in the Diet—(Cont’d.) 


During the war Ger- 
man and Belgian wom- 
en developed ammenor- 
hoea because of lack of 
these foods. 

Lowered vitality, 
berculosis, etc. 


Tu- 


WATER SOL. C. OR ANTISCORBUTIC. 


Foods Containing Water 
Sol. C. 


In living tissues only 

Destroyed by death or 
preserving, drying, etc. 

Living vegetables and 
minute quantities in ni- 
mal tissue“ 


Greatest in living 
green vegetables and 
fimricss: suSOmer: in «root 


vegetables and tubers; 
small amounts in milk 

Oranges high 

Grapes slight 

Prunes slight 

Commercial lime juice, 
none; Lemon juice, four 
times value of fresh lime 
juice. 

Raw cabbage even 
better than oranges 

Long cooking or can- 
ning destroys 


Canned tomatoes an 
exception 
Potatoes 21f) mot too 


long cooked, but four- 
teen ounces per man is 
teduired if* this is the 
only source 

Milk only scant value, 
boiling or pasteurizing 
destroys this 

Fresh meat, practical- 
ly none 


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Diseases Due to Defici- 
ency of Water Sol. C. 
in the Diet. 


Scurvy manifested 
by mere langour or de- 
pression, and in severe 
cases looseness and fall- 
ing out of teeth, sore- 
ness and bleeding of 
gums, swelling of joints, 
great weakness and fin- 
ally death 


Degenerative tooth 
changes 
Lowered vitality or 
resistance to all dis- 
eases. 


EXTENSION DIVISION 
UNIVERSITY OF UTAH 


HEALTH SERVICE 


Mothers’ clubs are in course of organization 
throughout the state. Their purpose is to make 
available for mothers information concerning 
health which is of importance to them. They 
include a course of lectures on child welfare by 
specialists, an eighty page bulletin on “Problems 
ot Parenthood,’ and twenty-four lessons, issued 
monthly, dealing specifically with problems of 
motherhood and consultation service by mail. A 
mothers’ club will be organized wherever twenty- 
five or more mothers can be secured as members. 


The enrollment fee in the Mothers’ Club is $1.00. 


:0:—— 


The University of Utah also placés at the ser-- 
vice of the people of the state a strong force of 
competent physicians, who will lecture at the 
request of any club, church, school, or other 
organization on subjects pertaining to correct liv- 
ing. 


On; Sra 


The University has also in course of prepara- 
tion a series of pamphlets dealing with hygiene 
and sanitation. These pamphlets are for distribu- 
tion among the Parent-Teachers’ Associations to 
serve as a guide in their studies. The purpose 
is to have each Parent-Teachers’ Association make 
a study of the various subjects treated and as the 
study of each division of the subject is completed, 
to call upon the University for a lecturer to clinch 
the points and to clarify any parts that need 
further amplification. 


= pop Oy 


Through the Public Schools the University of 
Utah will this year make a survey in Rural Sanita- 


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| tion, the object being to ascertain what’ kind of 
health education each particular community is 
most in need of. 


The survey will be made by the ‘Civics and 
Health Clubs” now being formed in every school 
district and will be made a very interesting part 
of the school work. We ask the hearty and 
sympathetic co-operation of the parents and citi- 
zens of the state in this matter. 


es pe ht ae 


Note also the course of instruction designed 
to qualify public school teachers to meet. the 
requirements in health education imposed accord- 
ing to law by the State Board of Education. The 
texts in this course are Burk’s Health and the 
School, Terman’s Hygiene of the School Child, 
Bancroft’s Posture of the School Child, and 
Chamberlain’s Thrift and Concentration. The 
course is offered by the class method and by 
correspondence. It counts three credit hours. 
The instructor in charge of the work is Dr. E. G. 
Gowans, State Director of Health Education. 


if Ors 


People of Utah! The University is your insti- 
tution. Take advantage of the service it offers. 
Write to the Department of Hygiene and Pre- 
ventive Medicine for whatever you want along the 
lines above indicated. 


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EXTENSION DIVISION, UNIVERSITY OF UTAH 


Films for Health Education, Amer- 


icanization, and Many Other 
Forms of Betterment and 


Welfare Work. 


The Bureau of Visual Instruction, Extension 


Division, University of Utah, is working in close. 


sympathy and co-operation with a number of. im- 
portant educational and welfare movements of 
Utah, particularly the Parent-Teachers’ Associa- 
tion and the leaders in Americanization, Health, 
Moral Education, and Vocational Training. 


The Bureau is equipped to provide every desir- 
able sort of film to non-théatrical organizations 
throughout Utah. These films come under three 
general heads:. 


1. FILMS FOR COMMUNITY BETTERMENT, 


which are designed to advance Citizenship, Amer- 
icanization, Health, and Moral Education. 


2. FILMS FOR CLASS-ROOMS, which may be 
used to correlate with a great variety of subjects 
including Civics, History, Geography, Biology, 
Electricity, Chemistry, Mechanics, Physiology, 
Psychology, Agriculture, Sociology, Economics, 
Home Economics, etc. Fhese are suitable for use 
in grades, high schools, and colleges. 


3. FILMS FOR ENTERTAINMENT, which are 
carefully selected from the best current commer- 
cial features, are sponsored by this Bureau, and 
are recommended specifically to fit the individual 
needs of organizations making application. 


‘ 


All. non-commercial organizations are invited to 


apply for films from this Bureau. 


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EXTENSION DIVISION, UNIVERSITY OF UTAH © 


Correspondence Study 


The University, through its Extension Division, 
offers a considerable number and variety of Exten- 
sion courses. These are of two kinds: (1) Exten- 
sion class courses, which are courses conducted 
by the regular class method, their distinguishing 
characteristic being that they take the instructor 
to the students rather than the students to the 
instructor; and (2) Correspondence study courses, 
which are courses conducted by correspondence, 
carrying to persons everywhere, by means of the 
United States mail, opportunities for systematic 
and individual study. 


The correspondence courses are open to per- 
sons who can profit from them. No admission 
requirements are imposed, though students who 
have doubt as to their ability to pursue any course 
in which they may be interested are invited to 
explain their qualifications to the Director of the 
Extension Division or to the instructor concerned 
before they register, to the end that they may 
be placed in courses in which they can work to 
the best advantage. : 


Each. correspondence course calls for a definite 
amount of work from the student. 


Most of the correspondence courses carry Uni- 
versity credit, and the amount and quality of work 
required for a given credit are in all cases equal 
to the requirements for the same credit in the 
- residence work of the University. 


“1 look upon instruction by mail as one of the 
most wonderful and phenomenal developments of 
this age.”—-Theodore Roosevelt. 


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